Leg Pull
Hub Video Package • 2m 14s
The Leg Pull is an advanced exercise that challenges complex and coordinated movement from the core, with very little contact on the mat to support the body. This works to strengthen the shoulders, wrists, back, abdominals, Gluteals, and Hamstrings
Essence: Lift the leg from the abdominals, maintain long reach out of gravity
Breath: Inhale to lift the leg AND to move fowards/back, exhale to place foot down (remember, this is an advanced exercise, if you cannot breathe well nor stabilize well, please revisit the earlier exercises as they are meant to strengthen you for these more challenging exercises)
Tips: Do not Bend the elbows or knees-this takes away from the effort needed by the shoulders and hips
Deepen the abdominals to lift and sustain the leg lift, and deepen the abdomen to transition the forward/back motion
imagine a campfire underneath the abdomen and the flames are flickering close to the skin
Imagine a tray across your lower back throughout the exercise- don't let it slide off
Maintain the head at the same height as the tailbone
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Repetitons: 3-5 each Direction, alternating.
Breath: Inhale to find Length and Stretch, Each Twist is and Exhale without and inhale in Between...you are Wringing out the Lungs!...
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One Leg Circle
Essence: Move the leg from the Core
Repetitions: 5 Circles in same Direction, Then Reverse Direction for 5 Repetitions. Complete on Each leg.
Breath: Inhale To Initiate Circle, Exhale to Finish the Circle
Tips: make the circles smaller in order to work deeper from the core and the back ...
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Shoulder Bridge
5-8 Repetitions
The Shoulder Bridge improves pelvic stability by targeting the posterior and anterior spinal stabilizers.
This exercises deeply stretches the front of the hips while articulating the spine evenly in and out of gravity.
eliminate the leg lift portion if your hips drop or twist d...
